Todd Jerome Jenkins, MS, CSP, SMS, CHST, STSC

Safety Aficionado & Ph.D. Student

Weekly Safety Topic – Avoiding Overexertion Injuries

Avoiding Overexertion

Pushing, pulling, lifting, carrying, or handling something too heavy for your body can cause overexertion injuries. Injury to ligaments, muscles, or tendons can cause acute or chronic pain. Commonly affected areas include the neck, shoulders, arms, hands, legs, and back. Avoid overexertion injuries by thinking before you move. Here are some safe work practices to follow:

  • Avoid twisting, bending, or excessively reaching when grabbing or carrying any object.
  • Bending at the waist and you should avoid awkward positions.
  • When possible, keep objects you carry close to your body at waist level.
  • When carrying the load, arrange it so you can see where you’re going.
  • You may need the help of a co-worker if a load is too heavy or bulky for you to carry alone.
  • Reduce the amount of lifting and carrying you do by using a mechanical device. It could be a hand truck, a forklift, a cart, or a wheelbarrow.
  • Before moving a load, determine its weight. Don’t be afraid to ask for help if you need it.
  • Remove obstacles that may cause you to slip, trip, or fall before you lift.
  • When possible, push objects and loads instead of pulling them.

Staying in shape can also prevent overexertion injuries. Regular exercise will keep your back and abdominal muscles strong. In many workplaces, a “Stretch and Flex” program is implemented at the start of the workday. Stretching and warming up before work makes a big difference. It would help if you stretched your arms, neck, legs, and back muscles. Before you play, you need to stretch like an NFL, NBA, or NSL player.

Overexertion injuries cannot be prevented by personal protective equipment. Your brain is your best tool for avoiding these injuries. It is essential to consider the workplace layout, the positions of those doing the work, and how much lifting will be involved. Also, consider the weights and forces involved, the weather, and the worker’s skills and experience when assigning or performing the task. You are usually responsible for preventing these injuries. Preventing injuries is the best way to deal with hazards. Make sure your pre-task plan addresses the possibility of overexertion.

Remember to lift, move, or carry something twice next time: once with your brain and once with your body. Think before you lift.

Learn more

https://www.webmd.com/fitness-exercise/what-to-know-about-overexertion

https://www.bwc.ohio.gov/downloads/blankpdf/SafetyTalk-Overexertion.pdf

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